I took this photo (stairs to my basement in where OPT started) in 2004, and seeing I had some time to reflect on this hot winter night.... It was moments before the last trip up these stairs to get the last piece of equipment off the Atlantis order that had come...i think some plate mates...and i captured the moment because I knew afterwards I would be in for a doozy of a time for the next few years. Many have doubted and disagreed the path that I have taken, but I NEVER flinched. So I pass on to those who have some obstacles in their way (mine at the time of photo was being more than broke, quitting my job and risking it all) that when you put your mind to a goal that you truly believe in, become a finisher. In the end, you'll see that it will not matter what place you finished, but if you give it your all on the trip, the results are amazing!Day 11 Training:

98 comments:

Hey OPT,Great Picture and Great Inspiration... I am the kid, Kevin O'Malley who emailed you today and talked to you a few times over email... Gives me something to shoot for as I have done the same thing, well not quit my other job yet as a teacher, but something to strive for.. Just started my first OPT training day today... Good Stuff... Hope to talk to you soon...Going to run a few days behind you guys because I am still an endurance athlete preparing for the Vermont 100 and my other ultrathons over the next 6 months...

I can still remember our consults in the basement with Red barkin' in the back yard. Good Memories.Thank you for the words of wisdom. I'm passing them on to Keith as I believe its something he needs to hear right now.

Very inspiring James, as I make a run at becoming a fire fighter at age 39. From computer geek to firefighter. Can it be done. I believe It can. I'm starting at the Justice institue of BC in late April for the 12 week pre employment Fire academy. Taking an unpaid leave from work and will stop at nothing to acheive this goal.

Thanks for the motivation boost and sharing your moments of "There is no turning back now"

Great words, and very timely. I am reaching a milestone in my journey right now. I took my psych exam/interview today and have a start date as a firefighter on Jan 11 (so long as I passed). I worked in a large bank for almost 10 years and started this transition 2.5 yrs ago. Always good to remember to enjoy the ride and give your all.

I just realized that I posted this comment in a previous entry so I'm re-posting here so that it will be read. Sorry for the repetition.

Coach,

Thanks for the advise, I'll stay current with the WoDs. My first post-flu recovery WoD will be today. I'm still unclear on the rx'd rest period though. Is the timing set as a minimum, maximum, or is it precise?

Thanks for the inspiration James, great timing for me as my facility will be opening Dec 14 th. Have risked everything to pursue my dreams... definitely flying with out a net. Thanks for all your help and advice too brother. See you on the 19thPopeyeCrossFit Optimum Performance

I will stand at that crossroad within the next year if our box grows and we get our own space. Right now I am clinching a bit to safety having a full-time job at the side of running CrossFit Uppsala. However being a father of two you have to play it a little safe sometimes...

Todays training:

3xdeadlifts up to 3x150kg then 170kg, 180kg (felt heavier than I thought, and tech went horrible so I went down in weight), 170kg

A. worked up to a 150kg 3RM and a 160 1RM (1RM PR = 165kg)B1. worked up to 65kg for 4/5 reps in the final set (65kg was my previous 1RM but press was feeling strong today so I went all the way)B2. Heaviest KB available today was 1.5 pood so focused on speed and pulling the KB downwards from the topC. 7/7/7 (used 10kg db for both arms. My right arm is definitely weaker. Could probably have done 9-10 reps with left but I seem to recall an earlier comment from James to start with your weak arm and do the same number of reps with the stronger one...perhaps I'm dreaming)

Worked quickly up to 315x3 then got to 350 for 1 and that felt awful. DL is in serious need of help and it's usually much worse at the hall. If anyone has seen my old PB of 411 tell her I miss her and I'll do anything to see her again.

B1. 135x4 (started too heavy so stuck with 4 reps so I wouldn't have to lower the weight), 135,137, 138,139 x 2. Wow.B2. 60,65,70,75,80 - all unbroken, which is the goal.

C. 25x7, 27.5 x 7, 30 x 4

Sleep issues last night, may have lead to poor decisions with weight selection.

A1. 355x3, 375x1 fairly easy went for 395 which would have been a 10lb PR but it didn't budge

B1. 135, 145, 155, 145, 145B2. 2pd for all sets, all unbroken

C. 12# x 7 each set

My PR on Dead Lift one year ago was 375. I pulled 385 last time we did a quick single but other than that it's been a struggle to even get 375 off the ground. If i get it off the ground ill finish the rep. Any suggestions on how to improve this would be appreciated. Everything has been going up steadily except dead lift. OPT I talked to you briefly about this posterior chain issue at BBS. Any suggestions to add on to Big Dawg training would be great.

Intended to move up on the press cluster but found that it was harder than I thought it would be. Barely managed to get all the reps. Bar was crawling upward on the last reps of the final two sets.

I can't remember the last time I tested my 5k run time. Very old PR (back in the late 90s) was just under 19 minutes over hilly terrain. Certain there is no way I would crack 20 minutes if I were to test it today. The steady diet of sprints we're being fed here is helping to move me back in that direction though.

A. DL - 356X3,396X1, I jumped up a bit too fast, but 396 felt easy.B1. Press Cluster - 110, 115, 120, 122.5 x 4, 122.5 x 1. On the last 2 sets as the reps became difficult, my right elbow kept coming inside towards the sternum as I was pressing out of the bottom.?B2. KBS - 2 pood 21 X 5 unbrokenC. DB ext rot, 22.5 x 7, 25 X 7, 27.5 X 7Woke up this am with a sore throat & runny nose. I felt like I had the energy to do the WOD, so hopefully it passes quickly.

A. 315x3, 335x1, 345x1, 345x1- hugee weakness of mine but this is the best I have ever felt, Ill keep workin on it, did not go up last set cuz wanted to focus on flat back and left a little bit in tank (PR is 405)

A. 3/275 3/295 3/315 , 1/335 hurt lower back so decided not to stop there.B1. 5/120 5/125 4/135 3/135 3/135 started to light then increased 3 set a bit to much B2. 20kg,24kg 32kg,32kg,32kg started off light to see if back would hold up felt all right .All unbrokenC1. 7/20 4/25 4/25

A. Started at 245 and worked up to 275 where my hamstring popped on the third rep. At the time it felt really light. THENWent on to 295 for a single and I was in pain to squat down to setup for the lift. Tried 3 times with 295 but had no luck.B1. 120,120,120,120,120B2. 55,55,55,55,55 killed my hamstring. C. 20x5,20x5,20x5 these are better.

Today I became mentally defeated.

Sterling, I can relate. I am 39 and left my downtown IT job this July. I am building two new businesses and went from a healthily paycheck to some months with nothing. Let me tell you this YES IT CAN BE DONE. People on this blog are people that get things done, period. You wouldn't be here if you couldn't do it. There is a lot of inspiration on the blog today from many of you and it feels good. It feels good, damn good. Thanks to each of you

Notes: A. I felt pretty good on the DLs even though I wanted too long between 445 and 465. 480 is current 1RM and 465 felt heavy, but did come after a lot of DLs.

B1. Glad that I ended with 125, but also glad I didn't start there. 110 to start was light. Should have gone 115, 120, 120, 120, 125.

B2. Felt good...worked on good form and pulling down.

C. Left arm is clearly weaker. 20# felt really light, so I got froggy and went to 30. Wrong move...I was trying to maintain the normal tempo prescribed with this exercise (3010, but the lowering portion was not 3 w/ 30#). Should only have jumped to 25#.

I'm confused by my DLs. I could have pulled another couple at 285, but 300 felt like a ton. My NME from previous tests is mid-range, so I'd expect a higher single in comparision to my 3RM. I've pulled 400+ in the past (heavier BW), so I'm not afraid of the weight. Recent 1RM is 305, and it's been there for a while. Maybe I'm not getting enough pre-loading of the PC before the initial pull?

I'd really appreciate any thoughts on this!

Presses went well. I wanted 120, and got it for two clusters. I don't think I'd have made 5 at 125 if I'd gone up for the last set.

KBS have come such a long way. The last WO of 3x18 @ 2pd was a PB for me, so 5x21 just a few days later is icing on the cake. A few months ago, I fought to get 10 with the 2pd KB.

My last 5K time was ~21 minutes, at about 5500' on a course with ~1000' of elevation change.

A DL: 352#x3/372#/402#/442# (Matched last PR)B1 Static Press: 60/62.5/65/70/72.5kg (160#) - Had to push the last 3 in set 5.B2 KBS: 70/75/80/85/90# unbroken (Last 2 got tough)C: Ran out of time, my girl has a concert tonight.

All B rests were 60 seconds instead of recommended 180.

Last x5 static press was 65kg (Aug 23, 2007)Last 5k run time on a track was 22:03 (Jan 17, 2008).

I couldn't agree more brother, this blog is a diamond in the rough, OPT's blog is sanctuary as gay as that sounds, I find myself at the end of a day sitting here reading all the posts, its my daily ritual. So is checking it at 9,11,2,4,and 6pm. Knowing i'm not alone in this quest for longevity and a greater sense of worth is golden. We spend our days with hundreds of people that have no fucking clue about goals, life, nutrition, fitness, devotion,risk, and sacrifice.

Joel, I'll shoot you an email and chat more about the Fire service process, I'm sure the american proccess is simalar to the Canadian process. Congrats man! Its been quite a journey for you so far!

Unit, You gotta love the dude in the video that thinks attempting to pull 5 Hundred and 80 faking 5 pounds is easy.

A. 365x3 385x1F Deadlift also a big weakness for me. 365x3 felt light so I went for a PR, but 385 wouldnt even get off the floor.Failure to follow instructions, I know. Its all or nothing with me for Deads. I can pull 345 for reps but anything over 365 feels as though its bolted to the floor.B1. 115 lbs for allB2. 80lbs for all UBC. 20 lbs for all.5 hours sleep last night and poor nutrition due to work and lack of options on recovery day.5K: 19:15 April 09

3x385went to one reps and failed at 455, then at 405 twice. just didnt have it in me todayb1. 95,115,135,145,155b2. 2 pood all unbroken except last setc1. 20x7,25x5,30x4 best 5k was 24 min about 8 months agohavent been sleeping much either.

James, I remember these stairs well. As I train now I think back to theses days and they are still inspiring. I often think that as I made choices in my life, my time in Calgary, and training with you were some of the best. I'm back at Crossfit full force in a new gym and I'm doing well. I'll be sure to keep in touch. Cheers, JT